Pages

Oct 18, 2013

{Fit and Strong Day 18}: The Feet and Ankles

Now we come to the bottom of things...literally, as we talk about the ankles and feet and how to strengthen them. Again, these two are very important for mobility and full range of motion. We need to strengthen them too, to prevent injuries. I think a sprained ankle is worse than an injured knee, as the ankles and feet bear the weight of the whole body. They are the base support, so to speak and we know what a weak foundation spells out.

I've scoured the internet to find good ankle and foot exercises and most of them are really very simple to do at the comfort of the home or office. No special tools or equipment needed here.

ANKLE EXERCISES:

Ankle rolls - Sit on a chair and cross your right leg over the left thigh. The right foot should be hanging comfortable and the lower part of the leg rests firmly on the thigh. Hold your right foot and rotate the ankle outwards for several repetitions, and then inwards with the same count. Switch sides and do this with the left foot.

Heel drops - This is the opposite of calf raise. But to be able to drop the heel, you must be standing on a surface slightly elevated from the floor, like a pile of books. Step on this pile or elevated surface and balancing on the balls of your feet, letting half of the feet hang out, bring down the heel on the floor. Bring the heel back up and repeat.

Plantar stretch - Do the starting position as the ankle rolls above. Holding your toes, bend them toward the shin. Feel the stretch at the bottom of the feet as you hold the position for several counts. Repeat as desired then switch foot.

Towel Curls - Put a towel on the floor. Sit with back straight, put your feet on the towel, with your heel at the edge of the towel nearest you. Keeping the heels in place, with your toes, grab and crumple the tower in repeated motion until you've crumpled the whole towel towards you. Spread out the towel again and repeat. For further challenge when you get good at this, put some weight on the end of the towel farthest from you.

Toe (Bunion) Stretch - This is my favorite after a long run or a tiring walk. I just grab the big toe and pull it gently away from the other toes while I'm pushing on the bony growth at the side of the toe. While I only have a mild bunion on the left toe, I also do this on the right toe to prevent the bony growth.

ShareThis

Hi! Thank you so much for taking the time to visit this site. This is basically a blog about my personal journey towards better health as I try to hold hypertension at bay, or possibly reverse the condition. Towards the end of 2011, I started taking health and wellness more seriously, something I should have done decades ago. It's never too late to start and I know I have a long way to go. I hope you'll journey with me...better yet, run with me. It's one of the things I enjoy doing at the moment and you'll see a lot of my running escapades here.

To good health!!!

Google+ Badge

31 Days in October

Recent Activities

Busy at work! Work is now my exercise lol! No kidding. I walk around a lot. So there!

I'm a full time employee somewhere in Manila. I'm an Engineer by profession and a blogger/writer on the side. Most of my free time, you'll see me surfing the net, huddled over a book,tinkering with my blogs, or joining running events.